Introduction: Milk isn't the only source of calcium; leafy greens are too! Today, I'm recommending four vegetable-based recipes for boosting calcium. For those looking to increase their calcium intake, take a look!
I. Mustard Greens According to the "China Food Composition Table," every 100 grams of mustard greens (also known as snow vegetable or sui cai) contains as much as 230 milligrams of calcium, whereas the same amount of milk generally contains around 100 milligrams. Furthermore, studies have shown that the absorption rate of calcium from mustard greens is comparable to that of milk. There are many ways to prepare mustard greens: stir-fried with shredded pork, in soups, as a filling, or even pickled as a cold appetizer. The calcium-boosting effect is even better when consumed with tofu.
Calcium-Rich Recipe: Tofu Skin and Mustard Green Soup Ingredients: 80g dried tofu skin, 200g mustard green leaves, 800g bone broth, 150g carrots, 150g tomatoes, salt and pepper to taste, water. Instructions: 1. Soak the dried tofu skin in water until soft, then cut into sections and set aside. 2. Wash the vegetables, chop the mustard greens, and cut the carrots and tomatoes into cubes. 3. In a soup pot, add the bone broth and water, and bring to a boil over high heat. 4. Add the carrots, tomatoes, and tofu skin. Bring to a boil again, then reduce to low heat and simmer for 15 minutes. 5. Add the mustard green leaves, bring back to a boil, and maintain the heat for another 10 minutes. 6. Finally, season with salt and pepper.
Mustard Greens and Lean Pork Porridge
II. Spinach Spinach is not only rich in calcium but also helps replenish iron when consumed regularly, making it highly nutritious. Shrimp, especially dried shrimp skin, is a delicious and nutritious seafood that is high in calcium. This dish not only boosts calcium but also enhances appetite and promotes absorption.
Calcium-Rich Recipe: Dried Shrimp Skin and Spinach Ingredients: 400g spinach, 10g dried shrimp skin. Instructions: 1. Wash 400g of spinach and cut it into 3 cm sections. 2. Soak 10g of dried shrimp skin in warm water briefly, then wash it clean. 3. Heat a wok over a flame, add oil, and once hot, sauté the chopped scallions and shrimp skin. 4. Add the spinach and stir-fry briefly, then season with salt and continue stir-frying until done.
Supreme Spinach Soup
III. Cabbage Cabbage is rich in calcium, but it's best to blanch it in boiling water before cooking to remove most of its oxalic acid. Additionally, cabbage is high in potassium and low in sodium, which is beneficial for the cardiovascular system and can also boost your mood. Fresh cabbage has antibacterial and anti-inflammatory properties and is excellent for treating ulcers and accelerating wound healing. Lastly, cabbage is rich in folic acid and iron, making it a great food for pregnant women and those with anemia.
Calcium-Rich Recipe: Dried Shrimp Skin and Cabbage Ingredients: 400g cabbage, 50g dried shrimp skin, 2 cloves of garlic, 1 small piece of ginger. Instructions: 1. Peel the cabbage leaves, wash them, and tear them into small pieces. Wash the dried shrimp skin and drain well. Mince the garlic and ginger. 2. Heat oil in a wok, sauté the ginger, garlic, and shrimp skin until fragrant. Add the cabbage and stir-fry until it softens. Add a little water and fine salt to continue cooking. 3. After a few minutes, it's ready to be served.
Golden Pickled Cabbage
IV. Celery The carrotene content in celery leaves is 8 times that of the stalks, and the vitamin C content is 3 times higher. Notably, the calcium content in celery leaves is over twice that of the stalks, making it an excellent vegetable for calcium supplementation. In the summer, celery leaves can be made into a cold salad. Select fresh, tender leaves, wash them, blanch them briefly in boiling water, then drain and squeeze out the excess water. Add a little salt and MSG, and mix with cooked peanuts and dried shrimp for an instant dish.
Calcium-Rich Recipe: Celery and Pork Buns Ingredients: Celery, pork, vermicelli, ginger, scallions, flour. Instructions: 1. First, wash and chop the celery. Soak and chop the vermicelli. Briefly boil the pork in water, then dice it. 2. Mince the ginger and scallions. Heat oil in a pan and sauté the minced ginger and scallions until fragrant. 3. Add the chopped celery, vermicelli, and pork, mix well, and season. 4. Add yeast to the flour and knead into a dough. Let it rise in a warm place until it becomes fluffy. 5. Once the dough is ready, you can start wrapping the buns. Let them rest for a second rise after wrapping. 6. Once proofed, steam them in a steamer over high heat for 15 minutes, then they are ready to be served.
Celery and Pork Steamed Dumplings
Scrawny mustard
Gold pickles
Cold cucumber
Cool pea seed